Triceps and Shoulders

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TRICEPS:

I'm sure you all have seen and done the Tricep Extension I am showing in the video.  This exercise is one we tend do standing most of the time, well for me anyway.  I like to confuse my muscles and sit down every now and then on exercises that can be done standing.  Sitting makes any upper body exercise harder because your legs are not there to help out.

Keep your elbows close to your head and holding the DB with your  palms facing up.  I like to lower the DB behind my head until I feel a good stretch in my triceps and then extend.  Your upper arms should not move, only the forearms.  12-15 reps.  3x.  I am using 20-25lbs DB.

SHOULDERS:

This is my actual pace in the video.  It's done very slow and controlled.  Raise the DBs up until your arms are straight above your head and then slowly resist, on the way back down to the front of your legs.  This could be an actual set done 3x for 10-15 reps or you could do a shoulder workout and throw this in at the end for a burnout set.  I am holding 15lbs.

Orange You Glad?!

ORANGE you glad you got SWEATY?!

I had so much fun putting together this concoction of all things ORANGE that I could fit in that adorable Mason jar mug.

Thanks so much @willitrun for sharing and tagging me in your Sweaty Saturday post all the way from South Carolina.

I posted an 8-Minute Circuit, Full Body Workout this morning that I guarantee will have you sweating when the 40 minutes is up!  Give it a try sometime!

40 Minute Total Body Workout

Each Circuit is done for 8 minutes.  When the 8 minutes is up, you are done, even if it is mid circuit.

Each circuit starts out with a lower body exercise, moving on to an active rest, and then an upper body exercise.  

You will want to be prepared before each circuit with the weights you will need for each exercise so you can keep the circuit moving along.  I chose basic exercises but make sure you are familiar with them all so you can move from one exercise to the next.

Circuit 1, 3 and 5have ab exercises.  So if you are more comfortable on a mat make sure you have one ready to go.

5 Circuits x 8 minutes = 40 minutes.  That does not include the time it takes to stop and rest after each circuit.

You want to move quickly but remember FORM is most important.

Get a stopwatch ( I use the stop watch on my phone ).  These workouts are fun!  ENJOY!! I have posted a 7-minute shoulder workout similar to this back in my feed if you are interested.  

Curtsy-Squat-Squat Jump Combo

Getting right after it on a MONDAY.

CURTSY - SQUAT JUMP - SQUAT, COMBO:

I had a BLAST on this one!  This combo will have your legs burning and your heart pumping.  JUST DO IT, changes happen when you get uncomfortable.

I am using a 30lb BB.  Start with feet shoulder width apart and perform a Curtsy Lunge.  Bring that lunging leg back to starting point and do a basic squat but instead of just standing up from the squat, JUMP and go back down into a squat, THEN you can stand AND then you repeat.

Do all Curtsy's to one side.  THEN, take time to catch your breath.  THEN do the same for the other side.  So its >>>> Curtsy TO Squat TO Jump TO Squat.  That is one rep.  10 reps each side 3 times.

Curtsy Lunges are a great exercise to work outer thighs.

FORWARD DROP LUNGE with a KNEE UP:

WATCH IT HERE

This one is a CORE fighter as you work to keep your balance!  Once you get it figured out and get in the groove you can roll with it.

As you can see in the video, it takes me a second in the beginning to get my balance and hang of it but once I got it, I got it.

Perform a forward lunge and when you push yourself back up, bring your knee up with you.  Then go right back into a forward lunge….make it a smoooooth transition. 

You are working your abs something fierce on this move.  I do actual ab targeting exercises about ONCE a week, because I work my abs in other ways doing stuff like this. 

Make sure you're there.

Even with Spring Break upon us, I NEED to be there all week!  

How about you?

PRAY FIT

I have always loved this quote from Jimmy Peña- @prayfit and found it perfect to share on this Easter Sunday.

My family will always be my greatest blessing, my most proud accomplishment, and the Center of my life.....ALWAYS!  Be sure OFTEN, to give thanks for what truly matters.

100 Floor Challenge

I've done the #100floorchallenge before but was challenged by an instagram friend to do it.  I was sold on the "gang sign selfie" that I could throw up after I was done.

I love a challenge.  It makes things fun and exciting.  It pushes you to be better.  It makes you work toward a goal instead of aimlessly sweating away.  That's exactly why I accepted the challenge.  I also wanted to beat my last time of 15 mins.  And call me crazy, but I LOVE Cardio. 

Challenge complete!!  

100 floors climbed  

TIME: 12:50

 It was a perfect fit for my #SWEATYSATURDAY

If you love those dang stairs, I  "Mustache" you to give the #100floorchallenge a try.  This could also be something to work towards if you can't make it under the 20:00.  Don't give up if you don't make it.  Get after it the next day.  If you miss it, try it the next.  Don't stop until you're proud! And don't forget to throw down that 100 "gang sign" when you get it.  Sorry for the goofy-ness, I had to do it since that was the most awkward timed selfie I have ever taken......in public.